Ligaments help to give strength and flexibility to the skeleton. There are three different types of ligaments according to Academic Dictionaries and Encyclopedias: peritoneal ligaments, fetal remnant ligaments and articular ligaments. Articular ligaments are often the ones that are torn or damaged during strenuous exercise.
Ligament Injuries
According to the MayoClinic.com, torn ligaments in the knee can range from a small tear in the meniscus to a more serious anterior or posterior cruciate ligament injury. These ligaments are often damaged during high-impact activities or sports that involve twisting or turning of the knee such as tennis, skiing or football. Injuries to other ligaments such as the shoulder, wrist or ankle are also common particularly in sport-related activities. When ligaments are over-stretched, the joint can become weakened and prone to further injury.
Shoulder Overhead Stretch
Ligament injuries to shoulders can vary in severity and are often the result of a direct fall onto the shoulder. Some of the more severe injuries may require corrective surgery to rehabilitate the joint. More minor ligament injuries will benefit from stretching and strengthening exercises. One of the easier exercises is the overhead stretch. Lie down on the floor with your arms at your sides. Lift the injured arm straight up over your head, then grip your elbow and exert gentle pressure to stretch your arm as far as you can.
Iliotibial Band Exercise
This exercise helps to improve knee stability and strengthen your leg muscles. Sit on the floor and place your right foot over the outside of your left foot. Your knee must cross over the mid-line of your body and line up with your opposite shoulder, according to Big Knee Pain. Maintain this position for 30 seconds before releasing. Perform this exercise with both your injured and non-injured knee.
Isometric Exercises
The ankle joint is a stable hinge joint and is also a common site for ligament tears and injuries. According to the American Orthopaedic Foot and Ankle Society, strengthening your ankle ligaments should begin with isometric exercises, which are easy to master. Isometric exercises for the ankle involve resisting or pushing against a fixed object, such as a table or bench. To strengthen the medial ligaments, stand and press the inside of your foot along the big toe bone against a bench or couch. Hold the contraction for 10 counts and then repeat up to 10 times. For the lateral ligaments, repeat the process but press the outside of the foot against the bench. Hold for a count of 10 and repeat 10 times.
